What is the principle of muscle training?

Many male friends want to have a perfect body, so they usually strengthen their exercise, because this will bring a sense of security to their other half, but many male friends only know how to build strong muscles, but do not know the principles of muscle exercise, so today we will introduce some principles of muscle exercise in detail. Only by knowing the principles can you pay more attention in your daily exercise. I believe you will be able to exercise a more perfect body.

The principles of muscle building

1. According to the principle of "super recovery", muscles or muscle groups will experience moderate fatigue and a certain degree of decline in morphological function after proper exercise. By resting for an appropriate period of time, the strength, morphological function and other aspects of the muscles can be restored to the level before exercise, and within a certain period of time, they can continue to rise and exceed the original level. As the rest time increases, the body's functional level gradually declines to its original level. If the next exercise is performed during the super recovery phase (a period of time during which muscle function increases and exceeds the original level), the super recovery will not subside and the exercise effect can be gradually accumulated. In this way, through repeated muscle strength training, muscle volume can be increased and muscle strength can be enhanced.

2. Superrecovery is the process of supercompensation and storage of energy substances such as ATP, CP, muscle glycogen, and protein. After superrecovery, due to the supercompensation of energy substances, the muscles in the training area swell and harden, and the muscle circumference increases. Therefore, starting training with a larger load at this time will have the best effect. Otherwise, the amount of energy stored in the muscles will gradually decrease, and the opportunity will be missed.

3. To grow muscles during the super recovery period, you need to master three key points: proper rest intervals, reasonable nutritional combination, and exercise intensity and load. Obviously, the latter one mentioned by the OP is more in line with the principle of quantity recovery.

4. Because I am a sociology major, I am not an expert in medicine and have only read a few textbooks. I just asked several people in the field of sports physiology and medicine and got some other answers:

5. The so-called muscle fiber rupture is a layman's understanding. The thickening of muscle fibers has no direct relationship with the muscle fiber rupture itself, but is related to the load on the muscles. To a certain extent, the greater the load, the greater the stimulation to the muscles, the more superrecovery, and the more significant the muscle fiber remodeling. Muscle fiber damage is related to load, but it does not mean that the more muscle fiber damage, the stronger the muscle remodeling. Heavy-load muscle resistance training is accompanied by DOMS (delayed onset muscle soreness), and the essence of DOMS is the destruction of muscle microstructure. After exercise, the original muscle fibers become thicker through protein repair in order to adapt to the current load. Repeated exercise and repeated repair will make the muscles bigger and bigger.

7. The word used is damage, not fracture. Fracture is the extreme state of damage, while damage is a gradual process. This is studied from the perspective of sliding filament theory. At present, this statement is still a hypothesis and lacks sufficient direct evidence to support it, and needs further elaboration and research.

The above is our detailed introduction to the principles of muscle training. Only when we understand the principles of muscle training can we exercise better. Because in real life, there are some friends who, although they have been exercising regularly, the effect is not obvious. This is most likely related to their own exercise methods. So if you want to have a perfect and strong body, you must first know the principles of exercise.